View Full Version : JAM's Log
Edit 7-1-12: Just lifting when I can. Working full time and going to school at night. Makes for a busy life.
I didn't mention before, but i actually started this template in October.
Stats as of that date:
Sex: barely a male
Height: 5'8
Weight: 175lbs
BF%: single site test shows 20%. probably not accurate as i don't know what i'm doing.
My September CFT: 680
Squat: 225 1RM
Press: 150 1RM
Deadlift: 305 1RM
My first workout: on 10/23 (started light)
SQ: 155x5x3
BP: 185x5x3
Chinups: 8,7,6
10/24
DL: 265x5
Metcon: 3 rounds of 30 box jumbs, 20 situps, and 10 push pres @ 95lb. (10:55_
10/27
SQ: 165x5x3
Press: 125x5x3
10/28
PC: 135x3x5
Metcon: 3 rounds of 10 clapping pushups, 10 dumbell swings, 10 box jumps (4:54)
Learned alot about programming metcons in the past few weeks. I can overthink and make these really overcomplicated. And putting too much crap into these things really taxes recovery.
KEEP IT SIMPLE!!! Running, rowing, jumping are great, pushups and pullups strung together with this make for very good metcons. Adding heavy stuff to these only works about once every two weeks. More than that puts my CNS into shit mode.
Current Stats:
Sex: still barely a male
Height: 5'8
BW: 196
Workout on 11/28
SQ: 230x5x3
BP: 210x5x3
Chins: 8,7,6
Workout on 11/29
DL: 315x5
Metcon: (3) 230 meter sprints with 4 minutes rest inbetween
Workout on 12/1
SQ: 235x4x3 (felt very tired)
Press: 150x5,5,4 (missed last rep due to form)
Wide grip pullups with blue band: 12,12,12
Workout 12/2
PC: 160x3x5
Metcon: 3 rounds of 250m row and 25 pushups (didn't time)
BW: 196
SQ: 235x5x3
BP: 212x5x3
Chins: 8,8,6
Did some weighted situps in the warmup, and tried some front lever in the cooldown. Just goofing around on a saturday.
misspelledgeoff
12-05-2009, 03:42 PM
nice bench press!
Thanks misspelledgeoff. Golds Gyms is to thank for my decent bench press (useful) and leg press (useless) numbers.
Unfortunately, my squat sucks. Too many years of half squats have taken their tole on my motor skills. I have to FIGHT to maintain hip drive in my now correct squat. lol
Deadlift day, yippie. Lower back was sore afterwards last week, so i decided to film these today.
DL:
135x5 http://www.youtube.com/watch?v=yct1g3dnb88
185x5 http://www.youtube.com/watch?v=tr14rqktgP4
225x5 http://www.youtube.com/watch?v=CJYPf2ghQpE
255x2 http://www.youtube.com/watch?v=WIr7lBCQO0Y
325x5 http://www.youtube.com/watch?v=g47wGkZI6ts
(realized how good my cameras microphone is, can hear my breathing very well. lol)
My hips are rising an inch or two before my shoulders. This may be the reason for my sore back. I see it a tiny bit in all sets, but it's much more pronounced in the work set. Opinions/suggestions from others is always welcome. (my rouge shoes are on backorder, that's why i'm in socks)
Todays metcon:
3 rounds of (5) hand power clean @ 135, (5) ring dips, and 500m run. (11:15)
This did not go well. I kept cramping, and had side stitches bad. Ring dips were hard too (even tho i can normally do 8+ in a row). It's 35 degrees outside which could explain it. Ring dips after bench press day is probably not a good idea either. Shitty pick.
My back is on fucking FIRE! Hurts to stand after sitting for a few minutes. Also, have a slight crook in my posture, and my walking gait is fucked up.
This is similar to an injury I had a few year ago, after a globo gym trainer had me doing RDLs (or at least that's what he told me i was doing, i know think of them as Straight Leg RDLs to the fucking floor for a bounce). I don't remember the medical diag, but it was basically inflammation of the lower facets.
Reread deadlift chapter in BB while watching videos. In addition to my hips rising out of the hole before much sholder rise, i'm also breathing at the top. And i'm rounding my back when i set the bar down.
I will probably deload to 225 or 255 and focus on these things next DL day.
Icing like crazy, and doing planks, gluteal activation excercises, and prone cobras. Firing the torso support muscles seems to provide some relief.
Ice it. Frozen peas work.
Been using frozen green beans actually. It's just what I had.
Funny story. On Monday I was icing my sore back at work. I had the ice pack tucked into my waist band while I sat in my chair drawing (I'm a drafter). I shifted my weight and POP, lovely ice water ran down my ass. I spent the rest of the day with cold wet balls and ass. Awesome.
Back feeling better from two days of icing and stretching. Did extra warm up on the rower, and extra warm up sets today.
SQ: 240x5,5,5 http://www.youtube.com/watch?v=WoGmD8cuyKU
Pr: 150x5,5,5 http://www.youtube.com/watch?v=ajG1wGAuAu4
Filmed the last set of squats and presses. I don't think it's terrible.
I usually do wide grip pullups and GH raises after these lifts, but i'll be doing pullups in the metcon tommorrow. And i didn't want to push my back with the GH raises.
My Rouge shoes are supposed to ship on Dec 15th. I'm not pleased that they're on backorder, but the folks at Rouge have kept me informed and treated me fair. As a fellow small business owner, I understand that shit happens, and how you treat customers during the problem is more important than the problem itself.
Sal Webber
12-08-2009, 06:31 PM
I don't think it's terrible.
I agree. They look pretty damn close to textbook. That teeny tiny butt wink will go away with more weight. I think you'll find the shoes will make a big difference. Good work.
K.Diesel
12-08-2009, 10:41 PM
Filmed the last set of squats and presses. I don't think it's terrible.
Looked strong on both. You may want to consider breaking at the hips first, rather than breaking at the knees on your squats. Your position at the bottom was fine, but as the weight gets heavier, that tendency to break at the knee may lead to you pitching forward and missing due to bad positioning. But definitely not terrible at all.
Funny story. On Monday I was icing my sore back at work. I had the ice pack tucked into my waist band while I sat in my chair drawing (I'm a drafter). I shifted my weight and POP, lovely ice water ran down my ass. I spent the rest of the day with cold wet balls and ass. Awesome.
This is terrible. ;)
My Rouges came in today. Very surprised! Very solid feeling, not weird, but very different.
Power cleans did not go well.
135x3,3
145x3,3
150x3,3
I did more last time. Just couldn't find the groove, and i lacked explosion. Not sure if it's the different shoes, or just a bad day. Might reset to 135 for all sets and work on the form.
Metcon: AMRAP in 10 minutes of 5 pullups, 10 pushups, and 15 squats. Got six rounds. Same as last time, but pullups were much harder. Probably due to the 25lbs i've gained. Pushups and squats flew.
misspelledgeoff
12-09-2009, 07:48 PM
are you doing 5 reps per set of powercleans!?:eek:
by the way, i grew up in fort mill, sc and went to school at clemson.
whoops. doing sets of three, not five. Was eating dinner while typing. and i'm retarded.
To misspelledgeoff: when did you graduate clemson? what major?
I'm an uneducated idiot. My sister and brother-in-law have undergraduate degrees from clemson.
Workout today 12-12-09
SQ:245x5,5,5
BP:215x5,5,5
Chins: 8,6,6
Wife been joining me for the strength days here lately. Has been good to have her company, but coaching her squat is not easy.
Sal Webber
12-12-2009, 02:17 PM
Wife been joining me for the strength days here lately. Has been good to have her company, but coaching her squat is not easy.
You probably already know this but just in case, BE CAREFUL MAN. I have found it hard for my wife to distinguish the criticism of a barbell movement from an insulting personal attack of her character. So...uh, we don't work out together and everybody is happy:cool:
Yes, training the wifey can be very testy. The first few sessions ended with her being mad at me. What i learned was to correct/critique only one problem. First we worked on keeping the back arched, then it was depth, then it was knee position. Finally it was try to put all that crap together. It has taken over a month to get a decent squat, and the depth is decent, but not great.
All the other lifts have gone well, but the squat was hard. Now if i could just get her to eat enough to get strong.......guess i'll start with breakfast, then lunch, then milk.......probably take a month. lol
misspelledgeoff
12-12-2009, 11:16 PM
Jam, I am an old fuck and graduated in 1992. Chemical engineering was the major but haven't used that in years.
I want to get my wife to train with me too. She has been doing squats that I taught her. just bodyweight though and she does them when I'm at work.
To misspelledgeoff: when did you graduate clemson? what major?
I'm an uneducated idiot. My sister and brother-in-law have undergraduate degrees from clemson.
Workout today 12-12-09
SQ:245x5,5,5
BP:215x5,5,5
Chins: 8,6,6
Wife been joining me for the strength days here lately. Has been good to have her company, but coaching her squat is not easy.
SQ: 250x5,5,5
Press: 152.5x5,5,5
DL: 285x5
I didn't have chance to do my deadlift and conditioning workout on Sunday, so I picked up the DL today (with a 50lb reset). My log from last week had "very hard" written by the 245 i squatted. However i didn't think tonight's squat was super hard. So I missed my conditioning on sunday, and my squat got stronger and easier........i'm detecting a little telltale sign. My metcons are affecting my recovery, or I'm not eating enough to recover from both. hmmmmmmmmmm
PC: 165x3,3,3,3,3 done on a 2 minute rest cycle
Metcon: 21-15-9 of DB thrusters (30lb) and row calories. (7:25)
Hanging knee raises till grip gave out....9....didn't take long. lol
Brutal workout.
Today was very tough. Might be fatigue from thursday's metcon, or could just be a crappy day.
BW: 203 lbs
SQ:255x5,5,5
BP: 217.5x5,5,4
Chins: 8,8,6
Ring Dips BWx6
Supermans x8
Wife:
SQ: 35x5,5,5
BP: 52x5,5,5
Chins (greenband) 6,6,6
DL: 295x5
Metcon: (3) 250 Rowing sprints with 3 min rest in between (45s, 51s, 54s)
I really like rowing as opposed to running in the cold. I think I'll do these every sunday, adding (1) interval each week, and decreasing the rest by 15 or 30 seconds each week. Till I get to 6 intervals with a minute rest.
Quads were sore today before I started. They haven't been sore since Oct when I began this program. Need to film my squats, make sure no form problems have snuck in.
SQ:260X5,5,5
PRESS: 155X5,5,5
30LB Db lunge x20,20
Inverted row x10,10
As a superset.
Skipped my metcon and PC workout on thursday, so I had 3 days of rest and extreme amounts of food. LOL
SQ: 265x5,5,5
BP: 220x5,5,5
Chins: 9,7,6
Supermans x10
Ring dips x6
Wifey:
SQ: 35x5,5,5
BP: 55x5,5,5
Chins: 6,6,6 (greenband)
Told the wifey if she keeps skipping the mid week workout and her hamstring stretches, that I wouldn't let her workout with me next Sat. My warning might work, but more than likely I won't get to have sex this week. The joys of spouse training. :rolleyes:
JCavin
12-26-2009, 12:15 PM
Told the wifey if she keeps skipping the mid week workout and her hamstring stretches, that I wouldn't let her workout with me next Sat. My warning might work, but more than likely I won't get to have sex this week.
It's always funnier when it hits close to home, lol.
This might be a good week to visit the thread "Should there be kissing in porn?"
DL: 305x5
Metcon: (4) 250m rowing sprints with 2.5 min rest between (48,45,55,52 secs)
GH situps x 12
Wifey:
DL: 95x5
Metcon (3) 250m rowing sprints with 3 min rest between (65, 63, 59 secs)
Hanging knee raises x 10
We're beat.
SQ: 270x5,5,5
Press: 157.5x5,5,5
BB Row: 85x8,8,8
Wifey:
SQ: 35x5,5,5
Press: 35x5,5,5
DB Row: 20x10,10
Very hard workout tonight. Squats sucked, final reps of press set 3 took about five seconds to lock out. Don't know why tonight was hard. Must be increased gravity or something.
Wifey is complaining of hurting hips, her kness are sliding at the bottom, but i simply cannot get her corrected. I suck as a coach; treading lightly doesn't help.
Last workout of the year.
PC: 170x3,3,3,3,3
Took video. Any tips from the experts is appreciated.
http://www.youtube.com/watch?v=kzSB-7KOEVQ
Metcon: 3 rounds of 10 goblet squats, 10 kb swings, and 5 plyo pushups.
(4:34) Used 42lb kb for squats and swings.
SQ: 275x5,5,5 http://www.youtube.com/watch?v=ittYbp8gFUc
BP: 222.5x5,5,5 http://www.youtube.com/watch?v=sNAtQgAfzCM
Chins: 6,7,6
GH Raise: 5,5,5 (see pic for improvised GH device).
Everything sucked today. Feeling beat. Squats look like shit. My left elbow/bicep is killing me, I'm pretty sure the PC are what did it (straight elbows off the floor, but i bend them before i jump, and POP!).
Wifey: (who won't efffing eat enough to get strong)
Hip mobility stuff
BP: 57.5x3, 55x5,5
Chins: blue band 12,13,10
On a funny note, visible in the videos is some of the 30lbs I've put on since Oct. My gut is poking out! bahahahahaha
statesboroga_keith
01-02-2010, 11:56 AM
I like your metcons. I'll be stealing them from you. Thanks!
keith: Steal away man, i hope they work. I'm not trying to get lean or anything, I just want some decent lungs/breathing.
DL: 315x5
(4) 250m rowing sprints (46, 48, 64, 65)
Wifey:
DL: 100x5
(3) 250m rowing sprints (57.5, 59, 65)
Wife did good, but I died on the rowing sprints. My times are slower than last time. This coupled with my log notes stating "very hard workout" for several times now, AND the fact that I feel like absolute shit, means that I'm not recovering. I'm going to give it another week (hoping getting out of the holidays will mean more rest), and try to eat a little more, and see what happens. If that doesn't work, then I'm going to have to adjust my program.
Adjustment ideas: done one at a time, not all at once
1) start DL and PC only once per week, aka alternating them.
2) start an intermediate twist on the squats (i don't really like this idea, as i technically haven't stalled yet)
3) drop one of the metcon days, just to see if that's what is overstressing me
4) drop all asistance work (dips, GH raises, situps, rows) I don't do alot now, but i'll drop all of it if necessary.
Suggestions welcome as usual.
Gaucho
01-04-2010, 08:45 PM
Well, as another guy who's stealing your metcons, I hope you don't end up dropping them. As far as your list goes, the most obvious choice to me is to lose the assistance work for now and stick with CFWF strictly.
Here's something for you "metcon stealers". Credit goes to Justin L for the original write up, and Nisora33 for reposting alot of the metcons. If it says "Me" for source, it just means I can't remember where I got it. I'm not that creative, so most of them are stolen too. LOL Again, anyone is welcome to "steal" or comment on the log. This summary may prove useful.
And I'm going to try either #1 or #4 (alternate DL and PC, or drop assitance work). I'm not going to change my squats until I fail, deload, and fail again. Or if i get pinned in the garage, and die. That my change things a little too.
SQ: 280x5,5,5 http://www.youtube.com/watch?v=zYfyZWHVP4Y
Press: 160x5,5,5 http://www.youtube.com/watch?v=DoL2URQMUx0
BB Row: 95x8,8,8
Workout was tough, but I didn't have the beat up feeling like I had been. I have been eating and drink my milk like a beast the past two days. I go back to work, and I get more rest, eat more, and drink more milk. Strange indeed.
The videos above are of my last sets. I shitted the depth on reps 3 and 4 of the squat, but I was more focused on my upper back tightness, and smoothing the squat out. So I'm fairly happy. The last rep on the press set was a GRINDER. I got it done, but I look like a weeble wobble.
PC: 175xshit
Warmed up as usual, did some HPC with 95 to work on the straight arms and relaxing the wrists in the rack position. Went to 135, no problems there. Went to work sets at 175, and everything fell apart. On the 2nd rep, my left bicep went "phooey". And that's all she wrote for tonight. Skipped the metcon, and went inside to ice the arm.
Guess i'll be starting over @ 135 and working on rehabing while refining my form. Very frustrated right now.
Wifey:
SQ:35x5,5,5
Press: 40x5,5,5
She just can't find the groove on the squats. We had it several weeks ago, but she can't seem to get it back.
statesboroga_keith
01-07-2010, 01:16 AM
Here's something for you "metcon stealers".
Thanks for the spreadsheet. It's great!
PC: 175xshit
Warmed up as usual, did some HPC with 95 to work on the straight arms and relaxing the wrists in the rack position. Went to 135, no problems there. Went to work sets at 175, and everything fell apart. On the 2nd rep, my left bicep went "phooey". And that's all she wrote for tonight. Skipped the metcon, and went inside to ice the arm.
Tough one, man. How's the arm???
Glad you liked the spreadsheet. I recommend you "create" one new metcon every month. There is much to be learned from trying to understand the nature of these. You'll probably come up with some sucky ones at first, but you'll learn something in the process. Please share your successes.
Arm is doing okay. Little sore, but nothing debilitating (sp?). I believe I know the cause, so at least I've got something to work on. It's a unwanted dent in my training progress, but shit happens. LOL
Metcon: 20-15-10 rounds of kb swings, box jumps and pushups.
with 50 single unders to begin and end the clock. (9:54)
Wifey: same but lighter bell, shorter box, and inclined pushups
same 50 unders at begining and end. (9:14)
I almost yaked. Jumping killed me.
Was up to 208 lbs this morning. That's 32 pounds gained since the beginning of October. BAM! I like it.
misspelledgeoff
01-08-2010, 10:07 AM
BW PR! Awesome!
Back after a week and a half layoff. Been busy with work and home remodeling.
Plan was to repeat last workout.
SQ: 280x3 FAILURE! Was supposed to do 280x5,5,5 but just died. Went down to 225 for 2nd and 3rd sets. Weird.
BP: 225x5,5,4
GHR x5,5
Chins 7,6,6
Don't know why squats bombed. I should be well rested from time off. Maybe I'll just work back up to 280 in 10lb jumps and count this as a deload.
Still getting back into it.
SQ: 245x5,5,5
Press: 160x5,5,5
DL: 315x3
Wifey:
Hip mobility stuff
Press: 45x5,5,5
DL: 105x5
I'm working a lot of hours, and the home remodeling is still on going. I'll probably be skipping the conditioning workouts for a few weeks. At best, I'll squeeze something in on Fridays at lunch.
Didn't finish painting till after 9:00. So I only had time for squats.
SQ: 255x5,5,5 Still working thru the deload.
Remodeling is 90% finished, which means i have my bedroom to sleep in again, and my garage gym is clutter free. Felt great to do a real workout again.
SQ: 255x5,5,5
BP: 215x5,5,5
GHR: 5,5,5
Chins: 7,6,5
Deloaded everything, and will do pure SS in Feb. Trying to decide if i should go to a PL meet in march.
Still on the deload, but feeling good!
SQ: 265x5,5,5
P: 150x5,5,5
DL: 315x5
Hanging leg raises x 10
SQ:275x5,5,5
BP:220x5,5,5
GHR: 7,6,6,6
Pullups: 5,5, then 9 w/ green band
Chins are much easier. I have weak lats I guess.
Woke up this morning @ 210lbs. I met my BW goal. Probably hover around this weight for a little while, and see if body comp changes while I get stronger.
Whoop Whoop!
SQ: 280x5,5,5
Pr: 155x5,5,5
PC: relearning 75x5,95x3,135x3,145x3,155x3,3,3,3
Roman chair situps X12
Next squat workout will be a PR at any rep range. Press, DL and BP should finish deloading this week as well. Hopefully they'll move up as well.
Feeling Helluva strong. (Feeling, I know I'm really not).
SQ: 285x5,5,5
BP: 225x5,5,5
GHR: 7,6,6,6
Chins: 6,5,5
Wifey:
Lunges 20xbw, 8lbDBx16x2
DP: 50x5,5,5
Back Ex: 5,5
Chins: 12,12,10 green and purple band
My squat is a PR at any rep, any BW. PR Period. I'm still a weak fucker tho.
misspelledgeoff
02-10-2010, 06:54 PM
Nice 2 wheel bench. Three wheel squats are just a few weeks away.
Might be a little further away on the squats. Reviewing the video, i'm a little high. I'm not sure if i can get the same weight with proper depth. We'll just have to see......
but thanks on the props none the less. :o
SQ: 265x5,5,5 (waiting on critique from the technique board, but i think decent)
PR: 160x5,5,5
DL: 325x5,5,5
Wifey:
DB Lunge: 10lb x 8r x 3s each side
PR: 45x5,5,5
DL: 105x5,5,5
Had to drop 20lbs to get deep on squats. Hopefully the experts will tell me they're good.
http://www.youtube.com/watch?v=fg0qL2NLtw8
James
02-15-2010, 06:56 AM
I'm not an expert, but they looked pretty damn good to me. I vote you resume the climb to 300#.
K.Diesel
02-15-2010, 08:05 AM
SQ: 265x5,5,5 (waiting on critique from the technique board, but i think decent)
You're right, they are. Strong squats man.
Metcon:
500m row, 10 pushups, 250m row, 15 pushups, 125m row, 25 pushups for time.
Me: 6:11
Wife: 8:26
Short fast and sweet.
SQ: 270x5,5,5 Video shows good depth
BP: 227.5x5,5,5
GHR: 9,9,7,7
Pullups: 6,5,5
Wife:
Hip mobility work
BP: 52x5,5,5
Back Ext: 9,8,7,
Chins: Blue Band 11,12,10
I'm going to video my squats from now own. Try to keep bad habits from creeping in.
Metcon:
22-16-10 of BW lunge and 95lb push press. With 50 skips before each lunge set.
9:15
Wifey: same as above except 35lb pushpress
11:17
Lunges are kind of silly, but not a bad metcon anyways.
SQ: 275x5,5,5
PR: 162.5x5,5,5 (PR!)
PC: 135x3,145x3,155x3
165x2,175x2, 185x1 (PR!) 195x0
DL: 335x5 (PR!)
Wife: 10 BW Squats
Lunge: 12lbx8,8,8
PR: 47.5x5,5,5 (push pressed some of these)
DL: 110x5
I liked using the PC to warm up for the DL. Might start doing this often.
Metcon:
(4) 250m rowing sprints w/ 2.5 min rest between
Me:
48.3, 49, 52.9, 63 seconds
Wife:
63, 57.4, 58.9, 68.8 seconds
Then both did 4 sets of 10 roman chair situps. Then a couple of planks.
James
02-22-2010, 08:15 PM
Looking good, brother. You're far ahead of me on the squat and deadlift, but I'm nipping at your heels on the press and power clean. Better keep working!
SQ: 280x5,5,5
BP: 230x5,5,3 (missed reps)
GHR: 9,9,8,4
Chins: 7,6,5
Wifey:
Hip mobility drills
BP: 55x5,5,5
Chins: Green/Purple band: 13,10,10
I need more pulling work. Can't keep tight on BP. Will try to figure out a way to add some Kroc Rows to one of the days.
Metcon:
20-15-10 for time of:
kb swings, box jumps, pushups
with 50 jump rope skips to start and finish
Me: 44lb kb, 24" box, flat pushup 8:30
Wife: 25lb kb, 20" box, incline pushups 9:12
I was over a minute faster than last time, wife was 7 seconds slower. Jumping still kills me.
Then i did some "kroc" rows with the kb. 15 reps per side. Will increase by a few reps each week till i get to 30+ reps. Then start adding more weight.
SQ: 285x5,5,5 Redemption! http://www.youtube.com/watch?v=pE2wfHHMW4A
PR: 165x5,5,5 (PR!) http://www.youtube.com/watch?v=XPGJCF1dmLY
PC (used as warmup to DL): worked up to 190x1 (PR!) http://www.youtube.com/watch?v=9IidhHNOk4o
DL: 345x5 (PR!) http://www.youtube.com/watch?v=I41yb1pELvc
Ring dips x5
Wife:
Stepups, 20" box, 8per side, 3 sets
Press: 47.5x5,5,5 (had to push press last couple)
DL: 115x5
Videoed everything. Had some extra time, wanted to check form on all. DL's have the worst of them all, alot of initial hip movement without bar actually moving. DL's are also leaving me absolutely wrecked, may start an every other week program on them.
Also visible is my new rack. Look familiar?
Also visible is my new rack.
I don't mean to be forward, but you've got a nice rack.
I like it when people talk about my rack.
Metcon:
100 SU, 50 situps, 80 SU, 40 situps.........20 SU, 10 situps for time
Wife: 11:10
Me: 13:24
I think situps in a metcon are a waste, but it was wife's choice, and this is what I got. I jump rope like a retarded monkey, and have zero abdominal muscle endurance, so I got smoked.
I did a few sets of chins while she was doing her metcon. Just trying to get a little more pulling work.
SQ: 290x5,5,5 http://www.youtube.com/watch?v=9Wp5QZtglOg
BP: 230x5,5,5 http://www.youtube.com/watch?v=1APKZ2Ncb98
GHR: 6,6 cramping badly.
Everything was a PR tonight, but my god it was hard! I need a better device to do my GHR's on, or I just need to switch to RDL or goodmornings. I never can get my improvised shit setup the same as the previous time.
Wifey worked late.
Wifey:
BP: 56x5,5,5
Chins: 15,12,10 (green/purple band)
Me:
Roman Chair Situps w/ 5 lb x10,10,10,10
Pullups: 6,5 then 8 with purple band. I'm getting worse at these?
Then rowing sprints
Me:46,52,46,58
Wifey: 59,60,63,64
Been feeling run down and fatigued since wed. Tired to suck it up and push thru for a workout today. Epic Failure.
SQ: 295x5,3 Rested 10 minutes after 1st set, still sucked. Didn't even attempt 3rd set.
Press: 185x2 Basically, I had no energy, so I warmed up quick, and then did a double at 185 and shut er down. Was surprised I got a double.
I MIGHT PC tommorrow depending on how I feel. Conditioning is probably out too. Not sure what's wrong with me.
Weighed myself this morning: 210 lbs. I cut back on the snickers and milk, and have been trying to eat "Paleo" but big, but apparently I'm not intaking enough. Still same weight for a month now. Probably why last nights workout sucked.
Eating two Chick-Fil-A sandwiches and drinking milk right now. I'm going to get that fucking 3 wheel squat this month damit!
BP: 232.5x5,5,4
PC: 165x2,2,2,2,2,2 just couldn't find the "pop" to go higher
Very frustrated with cleans right now.
Wife:
BP: 57x5,5,3
DL: 120x5
If i could get HER over this "fear of fat" thing, and get her eating, she might actually be strong one day.
Will squat tomorrow or thursday. Still feeling wore out, but getting better.
Had a shitty day at work, so I decided to do a CFT to see how far I've come since Oct.
My Sept CFT was 680
My new CFT is 940
SQ: 335 http://www.youtube.com/watch?v=3ZL_YUIVdfY
PR: 195 http://www.youtube.com/watch?v=iODsjBRUF0U
DL: 410 http://www.youtube.com/watch?v=riEbCSdDcdY
Happy with the DL. Happy with the press (although it's very slow, the bar never stops, so i'm counting it). But i'm kind of depressed in my squat. It was barely deep enough, and i'm still weak in that department.
Also, notice the 40lbs I've put on. Maybe it's time to trim up a little. lol
misspelledgeoff
03-11-2010, 07:10 PM
260 on your total in 6 months if f'ing awesome.
NO question on depth of your squat.
Looked like you had more in you for the deads.
Awesome work.
Platus
03-11-2010, 10:02 PM
Agreed, that deadlift looks easy for you. Good work.
260 on your total in 6 months if f'ing awesome.
NO question on depth of your squat.
Looked like you had more in you for the deads.
Awesome work.
Agreed, that deadlift looks easy for you. Good work.
Much thanks fellas.
Going to a 3 day a week 5/3/1 style program with 2 weekly conditioning workouts. The old program was leaving me wrecked, and I'm short on time these days, so the 5/3/1 is easier than trying to come up with an intermediate twist myself. So, here's to trial and error....... Going to try and lean back down to around 15% BF too.
Maxes are: BW 212
Press: 195 ;End of year goal = 210
Deadlift: 410 ;End of year goal = 450
Bench: 250 (est) ;End of year goal = 285
Squat: 335 ;End of year goal = 400
Press:
115x5, 130x5, 150x8
50 Chins thru a whole bunch of sets
40 Dips thru a bunch of sets
Wife:
Press:30x5,35x5, 40x10
Chins: lots
Pushups: incline, lots
5/3/1 Week 1 Day 2 (1st Cycle)
PC Warmup: 75x3,95x3,135x3,155x3,175x2
DL: 240x5, 275x5, 315x7
Lunges 5 sets of 10 each leg BW only
Hanging Leg Raises (toes to bar) 4 sets of 5
This high rep shit sucks.
Wife:
DL: 75x5,90x5,100x10
Lunges: 4 sets of 10 each leg BW only
Hang Ab: 8rx3s
5/3/1 1st Wave, Week 1, Conditioning day
200 yard run, 20 kb swings AMRAP in 10 minutes
ME: 45lb kb
Wife: 25lb kb
3 rds for both of us. That looked so much easier on paper.
misspelledgeoff
03-17-2010, 07:43 PM
Do lunges hurt your knees?
5/3/1 Week 1 Day 2 (1st Cycle)
PC Warmup: 75x3,95x3,135x3,155x3,175x2
DL: 240x5, 275x5, 315x7
Lunges 5 sets of 10 each leg BW only
Hanging Leg Raises (toes to bar) 4 sets of 5
This high rep shit sucks.
misspelledgeoff; Do lunges hurt your knees?
No. Just my pride.
Try stepping forward and a little over when you do them. This helped my wife tremendously.
5/3/1 1st Wave, Week 1, Bench Day
145x5, 170x5, 190x12 HOLY SHIT!
Kroc Rows with a 60lb KB
Single Arm presses (didn't get much out of these, may just do some pullups instead, i suck at those)
Wife:
40x5,45x5,50x10
DB Row: 25lb 3x10
5/3/1 1st Wave, Week 2, Squat Day
SQ: 195x5, 225x5, 255x8
Roman Chair situps w 5lbs 10rx5s
Goodmorings w/ 45lb 10rx5s
I used tested maxes on the sq,dl, & pr, and got 7-8 reps (5 req'd) this week. On bp, i estimated my max and got 12 reps (5 req'd). Guess I estimated low.
And I followed a PT friend of mine's advice, and put my wife on box squats. What an improvement! A target worked for her.
Wife:
20x5,5,5
Roman Chair situps 10rx5s
GM: 15lb 10rx5s
5/3/1 1st Wave, Week 2, Press Day
Pr: 125x3, 140x3, 160x7
Chins: BW x5,5,5,4
Wide Grip Pullups (green band): 7,8,6,7
Dips: 10,10,9,6,7
Wife:
35x3,40x3,45x8
Chins: lots
Used 3 minutes rest periods on press, and 2 minutes on chins and dips.
5/3/1 1st Wave, Week 2, Deadlift Day
PC warmup: bunch up to a double @ 175
DL: 260x3, 295x3, 330x6
Lunges: 10rx5s (each leg) with 10lb Dbs
Back Extensions: 8rx3s
Knees to Elbows: 8rx3s, 6rx1s
Wife:
80x3,95x3, 105x8
Lunges: 10rx5s BW
3 min rest on DLs, 2 min rest on accessories.
FYI, I do a lot of warm up sets that don't get logged.
5/3/1 1st Wave, Week 3, Bench Day BW@209 (inflated from 206 sat after a supercheat meal)
Bp:165x3,185x3, 205x8
Pullups: Normal Grip BW only 5,5,5,5
Pullups: Wide Grip Green Band 7,6,8
Krow Row: 60lbx15
Wife:
45x3,45x3, 55x10
Chins: Green+Purple 15
Chins: Green+Red 7,10,10,8
DB Row: 25x11,11,11
Going to log the wifey's anyway. Edited the previous posts too.
5/3/1 1st Wave, Week 3, Squat Day BW@208
Me:
210x3,240x3 270x6
Roman situps: 5lbs x12,12,12,12,10
GM: 55lb 10,10,10,10,10
Wife: (who had a extremely low blood sugar reading prior to lifting)
Box Squat: 25x5,5,5
Weighted Abmat situp: 25lbx10,10,10,10,10
GM: 20x10,10,10,10
20 minutes on bike
I was saving energy to PR the poke, but I got turned down.
Rowing Sprints:
Me: 46, 44, 53, 54, 54
Wifey: 59, 60, 61, 67, 67
2 min rest between sprints
5/3/1 1st Wave, Week 3, Press Day BW@207
130x5, 150x3, 165x5
Chins: 7,6,5,5,3
Wide grip pullups with band: 8, 8
Dips: 10,10,10,7,7
Wifey:
35x5, 40x3, 45x8
Chins: G+R bands 10,10,10,9,8
Pushups: incline 12,12,12,12,12
3 min rest on presses, 2 min rest on accessories.
Then, Coronas for dinner!!!!!
5/3/1 1st Wave, Week 4 (5/3/1) BW@206
Death in the family, so had to combine two days into one.
I'm feeling weaker too. Lost about 6 lbs in the last month, and my food log says i'm averaging 2200 a day, with about 190-200 grams of protein. Might need to step that up a little. Not hungry much, maybe I'll do a bigger breakfast and another snack.
Bench: 170x5, 190x3, 215x8
(PC warmup for DL): bunch up to a double @ 185
DL: 275x5, 315x3, 350x3 not much energy for these.
Then some lunges and pullups as superset. No time for much else.
5/3/1 1st Wave, Week 4, Squats(5/3/1) BW@206
SQ: 225x5, 255x3, 285x4
Romain Chair Situps: 15,15,12,10,15
GM: 65lb x10,10,10,10
Not a good showing on the squats. Will try eating a little more on the next cycle to see if that helps.
4 min rest on squats sets. 1 min on other stuff
3.5 hour hike today. Will do press and dl deload tommorrow.
5/3/1 1st Wave, Week 5, Press Deload BW@207
75x5, 95x5, 105x5
Chins: 8,6,6,4
Metcon: 60 jumprope 10 dips, 5 rounds for time
6:30 dips went, 10,10,6,4,2 finished each round with pushups
arms are smoked
Wifey (back after week layoff due to family death)
Deadlift 5/3/1
90x5, 100x3, 110x8
Lunges: 3x10 bw
Metcon: 50 jumprope 20 situps, 5 rounds for time
7:54
This 3 day a week plan on a 4 part cycle makes for goofy weeks. I think I'll just go to 4 lifting days a week, with a little metcon each day.
5/3/1 1st Wave, Week 5, Deadlift Deload BW@206
PC warmup, these sucked, no pop.
DL: 165x5, 185x5, 225x5
Lunge: 3x8 with 25lbs db
Then metcon: 250ft uneven farmer carry, and 20 situps.
3 rounds in 5:58
This deloading thing is weird.
Wife:
Bench 5/3/1
45x5,45x5, 50x3, 55x9
Chins: greenband only. 5,5,5
Metcon:
250m row, 10 push press @ 35lb
3 rounds in 7:07
5/3/1 1st Wave, Week 5, Bench Deload BW@206
BP: 135x5,5,5
Kroc Rows: 60lb x18r 17l
Metcon: 250m row, 95lb Push Press x10,
3 rounds in 5:58
Wife: Metcon 20-15-10 kb swing, box jump, pushups
with 50 skips at start/stop 8:04 (PR by 1 min)
Catching up log. Been hitting it, but not logging it. Will fill in this part later.
5/3/1 2nd Wave, Week 3, Press BW@205
Press: 135x5, 155x3, 170x5
Chins: 8,6,5,5,2,2,2,2
50 skips/10 dips. 5 rds for time 7:53 ouch.
wife:
press 40x5,45x3,50x4
chins g/r band: 15,12,10,11,11
50 skips/10 pushups. 5 rds for time 6:24
Mr.City
05-02-2010, 06:16 PM
It is cool that your wife trains with you.
It is cool that your wife trains with you.
It can be frustrating sometimes. Like when she finds a way to skip her squats. She'd be better off doing a real linear progression cycle first, but she just kind of follows me on my program. I guess it's better than nothing.
Coaching the one you have sex with is not always the easiest thing.
But, it is cool none the less.
5/3/1 2nd Wave, Week 3, DL BW@205
285x5, 320x3, 360x3
some stepups, some weighted abs
1k row for time 4:03
Wife:
95x5, 130x3, 120x5
some stepups, some weighted abs
1k row for time 4:39
5/3/1 2nd Wave, Week 3, BP BW@206
170x5,195x3,225x6
some pullups and kroc rows
Wife:
45x5,55x3,60x8
some pullups
Went and jammed on Mexican to celebrate the holiday.
5/3/1 2nd Wave, Week 3, SQ BW@206
235x5, 265x3, 295x5
K2E and some GMs
Wife:
Box Squats
30x5,5,5
Rode Bike
5/3/1 2nd Wave, Week 4, Press and DL deload
BW unknown
Press: 95x5x2, 115x5
DL: did PC instead. couple of doubles @ 185
Wifey:
Press and DL deload as well.
Then I went in and installed some crown molding. If you've never done crown, and want to know what it's like, hit yourself in the foot with a sledgehammer. Now you know.
Got a consult with Johnny Pain tomorrow. Hopefully I'll learn something, and not feel too stupid.
Excellent conversation with John Sheaffer today. Will be altering the workout and nutrition next week to resemble the discussed plan.
Still taking it easy and eating crap this week tho. Just cause.
BP: 205x5,5,8
Pullups (green, wide) 12,11,10
Kroc row: 60lbx15
Wife:
BP: 50x5,5,12
Chins (g+r) 15,13,12
Kroc row: 25lbx20
Back to linear progression.......4 day split program
BS: 255x5,5,5
DL: 315x5
God it was hot today in the garage.
Press: 145x5,5,8
Chins (purple band): 12,10,9
Dips: 12,10
Sweating my ass off.
SQ: 260x5,5,5
GHR: 3x8
K2E: 3x8
Wife:
box squats: 35x5,5,5
back ex: 3x12
some weighted situps
Bench: 210x5,5,8
Pullups: 5,5,4 (unassisted)
Kroc: 60lbX17r,18l
Wife: 55x5,5,10
Chins (green): 8,8,8
Kroc: 25lbX22r,22l
SQ: 265x5,5,5
PC warmup to DL: some up to 185
DL: 325x5
Weighted situps
Wife:
Blew off squatting, rode bike. FOK!!
Press: 150x5,5,8
Chins: 8,6,5,3
Dips: 13,10
Wife:
45x5,5,5
Chins (G+R): 15,14,14
Pushups (incline): 16,15
SQ: 270x5,5,5
some K2E, GHR, reverse hypers
Wife:
Box squats: 40x5,5,5
DL: 100x5
Size 10 pants falling off of her now, she's very happy with her progress.
Bench: 215x5,5,8
Pullups (wide, purple) 9,9,9
Kroc: 60lbx18,18
Wife:
60x5,5,8
Chins (green): 9,9,9
Kroc: 25lbx20,20
SQ: 275x5,5,5
PC: 175x3
DL: 335x5
Too little sleep, and too much Guiness make Josh a weak boy.
Press: 155x5,5,7
Chins (BW): 9,7,6,5
Dips (25lb): 9,6,5
Wife:
Press: 47.5x5,5,5
Chins (P+R): 5,5,5
Pushups (6th hole): 7,7
6 months ago, wifey was getting 5 chins with the blue band (3" wide), and no chins with anything less. Now she's getting 15 chins with the green (2" wide), and 5 with the purple and red (1.5" wide total). Her pressing still stinks tho.
SQ: 280x5,5,5
K2E: 12,10,9
GHR: 9,8,8
Wife:
Box squats: 45x5,5,5
DL: 105x5
some weighted situps
My squats were hard tonight. What a pussy.
Bench: 220x5,5,7
Pullups: BW 5,5,5 Assisted wide:10
Kroc: 60lbx20 each side
Wife:
Bench: 62.5x5,5,6
Chins (green): 10,10,9
Dog walk, then steak. Good times.
Conditioning: (4) 500m rowing sprints with 2 min rest in between.
I am the definition of suck.
SQ: 285x5,5,5
DL: 345x5
Wife:
Box squat: 47.5x5,5,5
Back Extensions 3x10
Skipped the PC, as I believe these are the culprit in my back issues.
BW @ 206
Press: 160x4,5,5 (how the fuck did i miss reps in the first set?)
Chins: 9,8,6,5
Dips: 14,11
Wife:
Press: 50x5,5,5
Chins (purple + red): 6,6,6
Pushups: 10,10 (6th hole)
I did 155x7 on my last set of press last week, but had a miss on my first set @ 160? And 160x5 on my last was a grinder. Weird. Hope the chins and dips aren't exceeding my limits. Microloading from here on out.
SQ: 290x5,5,5
K2E: 13,11,8
Feeling tired, so closed it down.
Wife:
Box squat: 50x5,5,5
DL: 110x5
My right hip is killing me. I can't detect any horrible knee slide on my squat videos, so I'm at a loss here. No pain in left hip.
Edit: blowing up the videos on the computer, i do see some knee slide. Opinions?
http://www.youtube.com/watch?v=vjce5V7CZBY
Bench: 225x5,5,6
Chins w/ 25lb: 3,3,4
Kroc w/ 60lbs: 21,21
some assisted wide gripe pullups
Wife:
Bench: 65x5,5,3
some chins
SQ: 295x5,5,5 (PmotherfokingR!!!!)
DL: 350x5 PR (although is is not as exciting as the other)
http://www.youtube.com/watch?v=4Nk48u6Jc08
Edit: Video is of last sets. First squat sets were a little deeper.
Press: 160x5,5,5 got it this time
Chins BW: 8,7,6
Dips 25lb: 10,8,6
Wife
Press: 52.5x4,3,4
Chins green: 10,10,9
Wife low on energy and has a headache, needs to eat more.
Squat: 300x4,3,2 Failure!!!!!
Some leg raises.
Wife:
Box Squat: 52.5x5x3
DL: 115x5
I don't know if 300 wigged me out, or I'm just tired. But it sucks being weak.
I bet if I changed my forum name to HamsterSmash or something cool like that, I'd get an instant 100 lbs on my squat. FOK!
Bench: 230x5,5,5
Some pullups
BB Row 115x8 (just screwing around)
BB Curk 45x20
Wife:
Bench: 65x3,5,5
Chins (P+R) 7,7,7
Benching is hurting my elbow, I couldn't get full ROM on pullups because of the pain. Need to fiddle with my elbow position while benching.
Going on vacation for a week. Worry about this shit when i get back.
SQ: 295x3, 275x2
PC: 155x3x4
No energy today. Even after a week of vacation. Probably didn't eat enough. Guess I'll try 275 next time and work back up from there.
Figured I'd start logging again.......
8-21-10
SQ: 300x5,5,5
RDL: 185x8,8,8
some ab work
statesboroga_keith
08-22-2010, 09:38 AM
I'm not much for keeping an online log, but I enjoy following yours.
I'm not much for keeping an online log, but I enjoy following yours.
Thanks Keith.
8-22-10
Press: 173x5,5,5
Chins: 8,6,5
Dips: 14,8
Press video: http://www.youtube.com/watch?v=iqD9BKOT42w
Dips in Power rack:http://www.youtube.com/watch?v=XQ8nD1lIV5k Wow, I move around a lot.
Gaucho
08-22-2010, 09:56 PM
Jeez . . . 173 press for reps is no joke. You're my size but you continually kick my ass on every lift. Happy to see you're logging your progress again.
misspelledgeoff
08-23-2010, 08:11 AM
hOly shit dude! I had no idea you got that strong on the press.
JC400
08-23-2010, 08:47 AM
Good Pressing!!
Jeez . . . 173 press for reps is no joke. You're my size but you continually kick my ass on every lift. Happy to see you're logging your progress again.
hOly shit dude! I had no idea you got that strong on the press.
Good Pressing!!
Thanks fellas. Micro loading and the addition of dips has been the key for me. Now if i could just get some magical results on my squat.
Shitty Day:
SQ: 325x2, supposed to be a triple, but just didn't have it.
Got pissed and did singles up to 350.http://www.youtube.com/watch?v=P7XNIERTGyU Fucking grinder.
PC: worked up to 165x3. These felt sloppy. http://www.youtube.com/watch?v=4aKO8TwJtKQ
DL: 420x0 couldn't even break it off the ground.
Full time work + full time school + part time sleep is not working.
misspelledgeoff
08-24-2010, 06:59 PM
Remember what Gant Grimes said...out of 5 workouts, one makes you feel like you should quit training, one makes you feel like you should be in the Olympics, and three are just checking the box. Just need to grind through these kind of workouts for about 5 years or so.
Those PC's looked pretty damned crisp to me. That shit flew up to your shoulders.
BP: 225x5,5,6
Had some good sex prior to benching, hence the weak showing on the last set.
1 chinup on the way inside.
statesboroga_keith
08-25-2010, 08:22 PM
Had some good sex prior to benching
Only if that could add 10 pounds to the bench, eh?
JStrong
08-25-2010, 08:27 PM
Nice lifts, but that calf raise when you rerack the bar can't be good--maybe lower the pins a notch?
That said, way to grind 350.
SQ: 305x5,4,4 phooey
PC: 165x3,3,3,3,3
RDL: 185x10
and some back extensions
misspelledgeoff
08-28-2010, 07:43 PM
Wha happend?
Wha happend?
Dunno. Bad week.
This is where i got stuck last time too.
statesboroga_keith
08-29-2010, 03:09 AM
I am by NO MEANS an expert, but have you tried resetting at 300 then microloading up from there? Again I'm NO expert and I'm currently rehabbing....
statesboroga_keith
08-29-2010, 03:16 AM
Full time work + full time school + part time sleep is not working.
This could be culprit. For me it was Full time work + full time dad + part time sleeping = epic fail.
My son was born preemie and preemies seem to want to eat every 20-30 minutes. SO for a good three or four months I was up every hour helping feed him. I dont think I got more than 4 hours sleep a night. I couldnt lift crap...
I am by NO MEANS an expert, but have you tried resetting at 300 then microloading up from there? Again I'm NO expert and I'm currently rehabbing....
No, and i may try it. I'm currently doing a volume (3 sets, 5 reps) and an intensity day (1 set, 3 reps) to see if I can get past the previous 300lb barrier.
Next things to try are a 2x5, 1xF on volume day and a triple on intensity day. After that it'll have to be a 5x5 day and a light or DE day. But this is a long term plan, my immediate problem is sleep and food.
This could be culprit. For me it was Full time work + full time dad + part time sleeping = epic fail.
My son was born preemie and preemies seem to want to eat every 20-30 minutes. SO for a good three or four months I was up every hour helping feed him. I dont think I got more than 4 hours sleep a night. I couldnt lift crap...
I hope your son is growing well and staying healthy.
Sleep is a small problem right now, saturday is likely from not eating on Friday. I just didn't want to sit and eat my "snacks" (chicken and oatmeal or fruit) wjile my co-workers boxed their shit up. We had massive layoffs, and it was a somber day.
However, my squat is proportionately my worst lift. If i use the PP 1st edition charts as intended, I can see that particular lift is below the others in relative strength.
Press: 174.5x5,4,3 phooey
Chins (BW): 8,6,5,4
Dips (BW): 15,9
Brisket and mashed potatoes for dinner tonight. That ought to stimulate recovery.
statesboroga_keith
08-30-2010, 01:55 PM
I hope your son is growing well and staying healthy
Thanks! He's growing like a weed. We get outside and he does his 15# walker "sled pushes"...maybe I'll post a vid soon.
SQ: 325x4 (scheduled for 3)
DL: 345x5, 225 by alot
Some back extensions and leg raises.
Filmed my DL. Not real happy with my form. Hence the 225 by a lot for practice.
BP: 225x5,5,8
Chins: BW+7.5x3,3,3,3,3,3
BB Row: 135x8,8,8
Changed my grip and arm position on bench. Pain free!! booyah!!
Missed sat workout....at the Clemson game/tailgating.
Missed sun workout....at lake Keowee, skiing, drinking, chillin.
Very nice weekend.
Today 9-7-10
SQ: 330x2 (supposed to be a triple, i think i did too much mobility work and warmup)
DL: 350x6
some leg raises and more mobility work.
My previous diet wasn't working, so I'm trying something a little different. Apple before workout and chocolate milk afterwards. No other carbs today.
statesboroga_keith
09-08-2010, 05:45 PM
This may be a stupid question, but what was your previous diet? I'm looking to change mine, too.
This may be a stupid question, but what was your previous diet? I'm looking to change mine, too.
300g protein a day, meals 1-4 p/c, meal 5 p/f, meal 6 p. carbs from fruit and oats mostly.
I felt like shit today, and ended up drinking chocolate milk before working out. There went THAT diet. Seems I have to choose between having a gut or feeling like shit. FOK.
BP:227.5x5,5,7
Chins (10lb): 4,3,3,3,3
Wide Grip Assisted Pullups: 8,8
KB Row: 65lb x10x2
Row: 2k in 8:42 (improvement by 1:20 from 3 weeks ago).
Goal: sub 6:30 by years end.
SQ: 305x5,3,3 fuck shit piss
PC: gave up
RDL: 195x8,8,8
Back Ex: 10@bw, 10lb x10,10
Press: 174.5x5,5,4 almost
Pullups: (purple) 10,7,7
Dips: 12,8
Curlz: 75x10,10
SQ: 330x3 nice and deep
DL: 355x6
some leg raises
Bench: 230x5,5,6
Chins: bwx3, 12.5x3,3,3,3,3
Kroc: 67.5x15 each side. what a kroc of shit! i'm weak!
Time's going to be short in the upcoming weeks/months. I need short (as in 30 minute short) workouts. I could do an 5/3/1 type rep scheme where the last set is the main real work set, or I could just deload and peg my rest periods to 2-3 minutes max. What do you guys think?
statesboroga_keith
09-15-2010, 07:48 PM
How long do your workouts take now? I am short on time too, so after lots of trial and much more error my schedule looks like this:
Mon: Press 5x3
Tuesday: Metcon (A couplet of running + assistance exercise, usually DB swings)
Wednesday: Squat 5x3
Thursday: Metcon (couplet running + assistance exercise)
Friday: Deadlift 1x5
When I work my 5x3 and 1x5 back up to what it was BC (before child) I am going to alternate Press/Bench on Monday and DL/PC on Friday.
This works for me because a) I am still on a linear progression and b) on lift days I can take my time and rest between sets without feeling like "crap I gotta hurry" which in my case has led to crappy results, poor form and injury. I take the full 30 minutes on lift days and no longer than 15 on metcon days.
I have no expierence with 5/3/1, so maybe someone else will chime in.
How long do your workouts take now? I am short on time too, so after lots of trial and much more error my schedule looks like this:
Depends on the day, but usually my workouts are greater than an hour. Squat "volume" day is the worst. I need a lot of warm up and mobility, and i'm currently resting around 8 minutes between sets of squats. 3-4 mins between all others.
I've used 5/3/1 before, and it was good. 30-45 min workouts including accessories, but i didn't see the progress i wanted on squats. I've thought about doing squats sets across style on sunday when i have time for a longer workout, and a 5/3/1 scheme on all other stuff during the week.
Row 2k: 8:29 13 second PR from last week
Gaucho
09-17-2010, 09:32 PM
If you're concerned with the workout length, I'd say going back to 5/3/1 is your best bet. If you choose to deload and work your way back up to where you are now, your workouts will get progressively longer as you pile the weight back on the bar. My experience on 5/3/1 was that the workouts were very short and manageable. 5/3/1 progress may be slow, but it is still progress. Also, it allows more freedom for conditioning workouts.
As for the squats, if you think lack of volume was the problem, one idea would be to do the Boring But Big assistance program, but on your deadlift days you'd squat BBB after doing the 5/3/1 deadlifts, and on your squat days, you'd deadlift BBB after doing 5/3/1 squats. At least then you'd be hitting squats twice a week assuming you're doing the 4 days per week program. Good luck with whatever you choose.
If you're concerned with the workout length, I'd say going back to 5/3/1 is your best bet. If you choose to deload and work your way back up to where you are now, your workouts will get progressively longer as you pile the weight back on the bar. My experience on 5/3/1 was that the workouts were very short and manageable. 5/3/1 progress may be slow, but it is still progress. Also, it allows more freedom for conditioning workouts.
As for the squats, if you think lack of volume was the problem, one idea would be to do the Boring But Big assistance program, but on your deadlift days you'd squat BBB after doing the 5/3/1 deadlifts, and on your squat days, you'd deadlift BBB after doing 5/3/1 squats. At least then you'd be hitting squats twice a week assuming you're doing the 4 days per week program. Good luck with whatever you choose.
I had thought about doing some form of squats on DL day of the 5/3/1, like maybe some box squats as an accessory. RDL's make a good assistance lift on SQ days, and kind of fits in with your suggested template. I appreciate the suggestion.
Probably wasn't fully recovered from this week's workout, but decided to test ALL maxes today. This is a three-fold marker; it gives me my 1RM to program on my new plan, my September 2009 CFT was 680, and was 940 in March.
Weight: 212
Press: 185x1 easy, 205x1 not bad ,215x0 ugh. 7lbs away from BW press
Squat: 345x1 easy, 355x1 not bad, 365x0 I really don't know why i couldn't get this.
Bench: 245x1 easy, 260x1 easy, 275x0 I probably could have ground this out, but I couldn't get any friends over for spot, so wife had to do it, and she's more conservative with grinders. It's cool anyway.
DL: 415x1 stopped here. Was exhausted, and back was starting to talk. I probably had another 25lbs if i was willing to risk pain today. Got plans later, so closed it down.
CFT: 975
improvement in a year: 295
improvement in six months: 35
Overall Total: 1235
2/3/4/500 requirement: 1400 Over 165lbs away.
misspelledgeoff
09-19-2010, 02:29 AM
Nice press and ~ 300 increase on the total.
Stud.
Some light benching, some light pressing, some pullups. Mobility work.
Still feel like shit.
Light squats, light RDL, set of back extensions, set of hanging leg raises.
2k row: 8:24 only a slight PR. But it's been a fok-tarded week.
Press: 120x5, 140x5, 155x9 ouch
Chins: 7,5,5 Pullups (green): 9
Dips: 8,8,8
mobility work
Box Squats (10" box): 135x5, 165x5, 195x5, 210x5, 225x5
not sure if i'm doing these correctly.
RDL: 205x8,8,8
some situps and partial GHR
Bench: 155x5, 175x5, 200x11
Chins: 15lb 6 sets of 3 on a 2 minute clock
DB Row: 100lb x5,5,5 each side
About 35 minute total workout.
SQ: 220x5, 240x5, 270x9
Lunge: BWx20, 45x16x2
Leg raises.
40 minutes including warm-up.
2k Row: 8:15 9 second PR.
Press: 135x3,150x3,165x8
Chins and Dips.
Hip Mobility work.
Ran out of steam during the chins. Diet has consisted of fast food and whey this week, and I'm feeling it.
misspelledgeoff
10-03-2010, 12:47 AM
Press still lookin' good.
Press still lookin' good.
Thanks. Not using a belt is making them very freakin hard.
Whatever day:
Box SQ: 135x5,165x5,195x5,215x5,225x5
RDL: 210x8,8,6 Grip gave out.
Back extensions and situps.
Not sure if I'm going to keep the box squats. I've temporarily dropped DL due to back issues, and I'm thinking that box squats are probably a really stupid idea given this.
Bench: 165x3, 185x3, 210x10 (2 min rests)
Chins: BWx3, 17.5lbx3,3,3,3,2 (on a 2 min clock)
Chest to Bar Wide Grip Pullups (green band): 10,8
DB Rows: 100lbx6,5,5 (1 minute rests)
This low rest shit sucks. My shirt is soaked.
SQ: 225x3,255x3,290x5 wtf?
Lunge: bwx20,55lbx16x2
Today was one of those "i think i should just give this shit up" days.
2k Row: 8:22 7 or 9 seconds off my last weeks time.
Just had no ooomph, no drive. Too much sand in my vagina.
Schedule Shuffle: putting squats and bench on saturday, cause i have more free time.
SQ: 265x5,5,8
BP: 210x5,5x9
Dips: 8,8,7
Finally talked the wife into working out again. However she refused to do squats. lol
Lunge: bwx20,20,20
BP: 50x5,5,10
Chins: 7,6,5
RDL: 205x6,6,6 just couldn't hold on to these
Improvised reverse hypers
1/4 miles sprints (not exactly sure of distance, but who cares)
1:52, 1:26, 1:26
My grip is shit. Just can't hold onto things; Weights I could handle last month just pry my hands open now. ?!
misspelledgeoff
10-10-2010, 01:42 PM
I used to run 400m in high school track. Brutal. I admire your dedication to running them now.
Chins: 7,6,5
RDL: 205x6,6,6 just couldn't hold on to these
Improvised reverse hypers
1/4 miles sprints (not exactly sure of distance, but who cares)
1:52, 1:26, 1:26
My grip is shit. Just can't hold onto things; Weights I could handle last month just pry my hands open now. ?!
I used to run 400m in high school track. Brutal. I admire your dedication to running them now.
While some barbell complexes and couplets and triplets are good for conditioning, I've learned that simple ones like sprints or mid distance running or rowing are best for me (right now).
That being said, those sprints really fucked me up. I'm dead right now.
SQ: 270x5,5,9 These made my head spin.
Press: with spinning head 155x5,5,7
New neck harness: 25 rep w/ 25lbs. These are weird.
Rebuilding my pull:
Chins: 6,5,5
DL: 225x5 First time with real deads in a month. No pain, but it was reaaaaaaal light.
Some mobility work.
10-14-10: 2K row. slow
10-16-10: chopped a tree down and dragged it 100' to the woods. fok
Weird order:
Chins: 7,6,6
BP: 215x5,5,9
SQ: 275x5,5,9
I don't know how the fuck some of you guys get in the 15+ rep range with squats. After 7 or 8, my head spins and I feel like my heart is going to explode.
Still not really recovered from sunday.
Press: 160x5,5,7
Pullups w/ purple band: 8,7,6
Pushups: 30
Some neck work. I don't really think i'm doing these right.
SQ: 280x5,5,7
DL (rebuild): 245x5
Every thing felt like shit. I couldn't stay tight on the squats, the bar was several inches lower on my left due to this. Just had no oomph.
(4) 500m rowing springs. I can't remember the times.
5 min row
Mobility work
Chins: 7,6,5
BP: 217.5x5,5,8
Yates Row: 135x8,8,8
Dips: 10,10
Doing the chins before bench made the bench tough. But I kind of liked the change. Yates row is easier on my back than a normal BB row, not sure i like it tho.
Too tired for volume squats, chopping/hauling/dragging more tree today. Did some different things just to be "working out".
5 min row
Mobility work.
Box Jumps: worked up to a 30", did two sets of 10 jumps
SQ: worked up to 275x3, legs like jelly.
Hanging leg raise: 5,5,5
Barbell Lunge: 65lbx16 for two sets.
Just a bunch of silly stuff. Kind of fun tho. I may start doing some sort of jumping every week, since I'm not cleaning or snatching.
Press: 160x5,5,8
some Pullups and dips
Started on different chin program too. 5 sets of 3 every day this week. Just whenever i can get them done.
SQ: 280x5,5,7
Back Extensions
Regretting the silly shit i did on sunday. No progress today.
10-30-10
Bench: 220x5,5,8
Some DB rows
10-31-1
SQ: 280x5,5,5
RDL: 185x12
DL: 255x5
11-2-10
Press: 162.5x5,5,7
Some chins and dips
Rowed in the AM twice this week, and been doing bw chins everyday. Low on time so everything is quick. Missed Wednesdays SQ workout tho.
BP: 222.5x5,5,8
DB Row: 100x8, 60x14
Curls: 65x10, 45x10
Doing 20 chins everyday too.
SQ: 285X4, 255X5,5
RDL: 195X12
DL: 275X5
I really don't know what is up with my squatting ability. Maybe I need a deload. For head reasons.
Press: 165x5,5,7
Chins: 10lbx5,5 (3 sets of 4 bw chins prior)
Dips: 10,10,7
Decided to go ahead and reset, maybe get out of this funk.
SQ: 260x5,5,10
some hanging leg raises and back extensions.
Had a sleep study last night. Go cook you a bunch of spaghetti, let it cool, and then super glue it to your face, head, chest, and legs. Lay on the floor, and use a cracker for a pillow. You now have the basic idea of "sleep study comfort".
Needless to say. Very little data was collected, because I only sleep for an hour and a half.
BP: 225x5,5,8
DB Row: 105x8
KB Row: 60x15
Limited warmup, and no curls today, due to limited sleep last night. Got in, got the work done, got out.
SQ: 265x5,5,10
RDL: 200x12 (need to focus on shin contact)
DL: 285x5 (double overhand grip giving out, can't remember when i switched to mixed before, but it was near 300 i think)
Foam roll and ice after every workout just as a precaution. Back still seems to be hanging in there. Still a long way from PR territory.
Press: 167.5x5,5,7
Chins: 10lbs x6,5
Dips: 10,10,10
No magic progress on chins. Doing 5x5 BW chins on every day except pressing day this week. Next week is 5 sets of six, hopefully.
Still getting fatter.
SQ: 270x5,5,10
Then some situps and back extensions.
And my daily chins.
djl236
11-17-2010, 08:09 PM
SQ: 270x5,5,10
Then some situps and back extensions.
And my daily chins.
Nice, with the 10 reps on the last set........keep it up, I guarentee you'll be over 300 for 10 in no time...
Jumprope: 500 skips
Bench: 227.5x5,5,8
DB Row: 110x6
KB Row: 60x16
Curl: 70x10, 45x12
Ran yesterday at lunch. Just cuz.
No chins on bench days from now on.
SQ: 275x5,5,10
RDL: 200x12 Deeper than last week
DL: 295x5
Squats not bad, but not superb either. Little shallow
http://www.youtube.com/watch?v=64fHb0GfnY4
djl236
11-21-2010, 07:37 PM
SQ: 275x5,5,10
RDL: 200x12 Deeper than last week
DL: 295x5
Squats not bad, but not superb either. Little shallow
http://www.youtube.com/watch?v=64fHb0GfnY4
I actually think except for maybe one or two reps being a little bit high, the squats were pretty good. Nice job man, you didn't look like you were struggling at all just a little fatigued at the end.
I actually think except for maybe one or two reps being a little bit high, the squats were pretty good. Nice job man, you didn't look like you were struggling at all just a little fatigued at the end.
Thanks djl. Very fatigued, my conditioning sucks.
djl236
11-22-2010, 05:22 PM
I hear ya, anything over 5 reps on the squat just fuckin blows man haha
5 min Row warmup
Press: 170x5,5,6 Reps are really falling off as I near PR levels (174.5x5 is old PR)
SQ: 280x5,5,10
Some hanging leg raises.
My right eyelid is swollen and has red dots on it. Maybe I ruptured some tiny blood vessels straining? This ever happen to anyone?
djl236
11-24-2010, 04:28 PM
damn, nice press. my press blows.
11-25-10
Chins and pushups
11-26-10
10 Brutal minutes on Concept 2
Jumprope Warmup
Bench: 230x5,5,7 Just couldn't get that eighth rep. Dammit.
DB Row: 110x8
KB Row: 60x17
Wide Grip Pullup (Green): 8,8 Don't know why I did these.
Curls: 75x7, 45x14 Arms were fried before I started.
I usually do the KB Row as a back off set to the DB row, about 1.5 minutes after. So I knock out 17 with the right arm, and the doorbell rings. Some guy wants to sell me meat out of a van. Several minutes of "No thank yous" later, I did the left arm KB row and got about 20. LOL
5 min on Concept 2 for warmup.
SQ: 285x5,5,10 That last set fucking sucked. It took a full minute to grind out.
RDL: 205x12 Deep
DL: 315x5 Had to go mixed grip for the last two reps.
5 sets of six chins daily this week. ugh
Press: 171.25x5,5,7 Last rep took 8 seconds to grind out.
Some chins and pushups and burpees.
Supposed to be 172.5 but I misloaded the bar. Didn't realize till I was unloading and celebrating. What a douchebag. 172.5 will have to wait till next week.
I think daily chins are getting to be too much. My hands are shit, everything hurts, and the last reps are getting shaky. Either need to cut back on reps, or change programming. Any good chinners out there?
5 min row warmu
SQ: 290x5,5,10
Some leg raises.
BW = 216 all time high. Getting a little chubby.
5 min row warmup (1150 meters)
BP: 232.5x5,5,7
DB Row: 110x10
KB Row: 60x18
Curl: 80x8, 55x10
Fucked around with some pullovers.
Brutal Sex.
30 min rest.
5 min row warmup (1100 meters)
SQ: 295x5,5,9
DL: 325x5
RDL: 215x10
I wanted to make it to 300 lbs before my reps fell below 10, but I just didn't have ten reps in me today. Barely got the 9th up.
Barely 40 degrees in the garage. Propane heater struggled to keep up.
5 min row warmup (1170 meters)
Press: 173x5,5,6
Chin: 7,6,5
Dips: 10,8,6
I just can't seem to make progress on chins. I do them once a week: no progress. I do them everyday: my arms/shoulders/joints scream for mercy.
Maybe i should drop all other assistance exercises and just focus on chins. I really want 12 crisp clean BW chins. I get 7 shaky, legs flailing chins now.
Blow off squats for studying....Exams this week. 2 down, 1 to go.
Engineering Cost Analysis = A
Art History = A
Statistics = still to go
The joys of being a 30 year old college student.
Back on track this weekend.
5 min row (1150 meters)
BP: 235x5,5,7 (Sets across PR!)
15 BW chins interspersed through workout (5 sets of 3)
Curl: 85x10, 65x10
I usually rest 3 minutes between sets 1 and 2, and 4 minutes between sets 2 and 3. Today I had to take a dump between sets 2 and 3, so I ended up with 7-8 minute rest period. Last set of bench seemed just as hard as it normally does, so my usual rest periods must be fine.
Going to lay off heavy rows for a while, and try to get my chin numbers up.
djl236
12-11-2010, 02:51 PM
5 min row (1150 meters)
BP: 235x5,5,7 (Sets across PR!)
15 BW chins interspersed through workout (5 sets of 3)
Curl: 85x10, 65x10
I usually rest 3 minutes between sets 1 and 2, and 4 minutes between sets 2 and 3. Today I had to take a dump between sets 2 and 3, so I ended up with 7-8 minute rest period. Last set of bench seemed just as hard as it normally does, so my usual rest periods must be fine.
Going to lay off heavy rows for a while, and try to get my chin numbers up.
nice bench dude.
nice bench dude.
Says the man who did 232 for 8 this week. ;)
5 min row (1200 meters)
SQ: 300x5,5,7
DL: 335x5
RDL: 225x8
and my daily chins
Not a great workout. Everything felt slow and heavy from rep one. 2 rep falloff from last week (295x9). It is still a rep PR, but i should have been able to do more. DL looked like shit, couldn't get or keep any decent extension.
Bitch Bitch, Moan Moan, Whine Whine.
Ran/walked at lunch.
And my daily chins (15).
5 min row (1180 meters)
Press: 175x5,5,6 PR for sets across! Booyah!
Chins: 7,5
Dips: 12,8
25 degrees in garage.
djl236
12-14-2010, 08:11 PM
5 min row (1180 meters)
Press: 175x5,5,6 PR for sets across! Booyah!
Chins: 7,5
Dips: 12,8
25 degrees in garage.
Damn I wish my press was that good lol. Nice.
Damn I wish my press was that good lol. Nice.
Trade for some squat weight? I need all the help I can get in that department.
djl236
12-14-2010, 08:58 PM
haha sure thing. if only it was that easy
5 min row (1080 meters, took it easy)
SQ: 305x5,5,7 PmuthafuckingR
Some hanging leg raises, and my daily chins.
This barrier has tormented me for a while. Very happy right now.
djl236
12-15-2010, 07:42 PM
niccccccccccccccccccccce squat.
2 min row (500 meters)
BP: 237.5x5,5,6 probably had a 7th rep. But didn't want to bother the wife for a spot.
Curl: 95x6, 65x12
I must have done 40 chins today. Had family over for early christmas dinner. Brother and brother-in-law hung out in garage while the bird cooked. Kept doing chins. Just seemed easy. I miss having a workout partner.
After every body left, I did the workout above.
4 min row
SQ: 310x5,5,7 (PR for sets across, and for reps)
PC: some at 135
DL: 345x5
Doing squats, deads, and RDLs all in one day was killing me. Going to put RDLs on Wednesday for next 2-3 weeks. When class starts back, and I only lift Sat, Sun, Wed, I'll just alternate DL and RDL weekly on Sunday.
djl236
12-19-2010, 07:45 PM
Nice job on the squat....and I agree with doing squat and DL in one day being brutal. I've done it, but its a bitch to recover from after a while. KSC had me doing singles across on a TM template starting with 90% of my 1RM and going up 5lbs/week for my Friday workout. It would be bench/press, depending on the week, then squat, then deadlift, with the DL being only 1 single rather than 5 across. I did it about 9 weeks before my body felt like it was going to literally fall apart. I like the idea of you moving the deads/RDLs on Wednesday, rotating. Right now I DL one week on Wednesday and do good mornings the other week, except on Friday after my squat. It seems to be working out nicely.
Most Brutal Workout EVER!!!!!
30 min walk on treadmill at work. Then some stretching and mobility work.
Oh, and my chins.
5 min row (1185 meters)
Press: 177.5 x 5,5,5 (PR for reps, and sets across)
Chins: 7,5
Dips: 12,8
Upper body was fucking exhausted after the presses. Just nothing left for chins. 180 lbs for sets across was my 2010 goal, and I've got a week left, just don't know if I can make another 2.5 jump. We'll see.
Video: http://www.youtube.com/watch?v=0HZq7vG0wWY
djl236
12-21-2010, 07:26 PM
5 min row (1185 meters)
Press: 177.5 x 5,5,5 (PR for reps, and sets across)
Chins: 7,5
Dips: 12,8
Upper body was fucking exhausted after the presses. Just nothing left for chins. 180 lbs for sets across was my 2010 goal, and I've got a week left, just don't know if I can make another 2.5 jump. We'll see.
Video: http://www.youtube.com/watch?v=0HZq7vG0wWY
You've got it, just take adequate rest between sets and you'll nail it.
2 min row
Sq: 315x5,5,5 (sets across PR)
RDL: 230x8
Tired from the start. Everything felt slow and heavy, did the minimum, and closed it down. Will repeat weight on Sunday and try for more reps.
Odd, press like a champ yesterday, squat like shit today.
djl236
12-22-2010, 06:57 PM
2 min row
Sq: 315x5,5,5
RDL: 230x8
Tired from the start. Everything felt slow and heavy, did the minimum, and closed it down. Will repeat weight on Sunday and try for more reps.
Odd, press like a champ yesterday, squat like shit today.
it happens buddy, nice job though.
2k row : 8:50 Snails pace
Then:
20 kb swings
10 pushups
20 situps
20 swings
10 pushups
20 situps
Not timed or anything, rested when I needed. Just did it to be doing something.
Got a head cold, or the start of a sinus infection. Yippie
2 min row warmup
Bench Press: 240x5,5,7 (set across PR, rep PR) Had a little bounce on the 7th rep. All others touch and go.
Chins: couple set before bench, couple sets after
Kroc Row (with kettlebell): 60lb x 20 each side. Need a heavier bell.
Curl: 95x8, 75x10
5 min rest between sets on bench. This is the max I am willing to rest for upper body movements.
Merry Christmas everybody.
Still sick.
3 min row warmup
Squat: 315x5,5,7 (rep PR) Seventh was a little good morningish
DL: 355x5 felt good
Some neck work, and da chinz.
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